Comparing Nutrients in 7 ounces Broccoli VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	48% 62.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.33% 1.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.86% 1.35g	0.19% 0.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.97g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	24% 9.13g	38g per day for Men 19-50 years
Protein	10% 5.6g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.3% 125μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.45mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	89% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.26% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cooked 51% Whole Wheat Pasta:

• Raw Broccoli has 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.8 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.2 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cooked 51% Whole Wheat Pasta:

• Raw Broccoli has 3.9 times more Calcium, 4.1 times more Potassium, 5.5 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 4.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 13.7 times more Selenium and 2.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.6 times more Omega 3 and 2 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 4.7 times more Energy, 4.1 times more Fat, 11.1 times more Omega 6, 4.7 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.